Refeeds, body recomposition and non-linear dieting

Sigma Nutrition Radio interviewed me on the following topics.

  • Refeeds
  • Body recomposition: can you build muscle and lose fat at the same time?
  • Carb cycling
  • Science and Bayesian thinking
  • Circadian rhythms, gut health, fitness myths and much more


Listen to the podcast (starts at 01:45).


  1. Steve says:

    This was an AWESOME podcast! It answered ALOT of questions I have had.
    Thanks Menno!

  2. Vinay says:

    Fascinating to listen to. Do you think that if your body fat is already quite low, eg 8%, that it is still feasible to lose fat and gain mass at an acceptable rate on a deficit, or is it better to just focus on the one goal in that situation, e.g. clean bulk/caloric surplus in that situation to build appreciable mass and accept some fat gain.

    • Nathan says:

      I haven’t listened to the podcast yet, but this is my understanding of recomps. The more obese and untrained an individual is, the easier it is for them to successfully recomp. You would be on the complete opposite end of the relationship and at that point its much more beneficial to choose one goal and move towards that.

      I’d love to hear Menno’s thoughts on this as well.

    • It’s definitely still possible.

      • Vinay says:

        but would you favour it over traditional bulk then cut phases for lower bf% people, or would that depend on how quickly you are willing to wait for results, as I assume body recomp for muscle build and simultaneous fat loss is never going to be as fast jus focussing on one of the goals at a time? Many thanks.

  3. Cliff says:

    Thanks for the podcast. Very interesting.
    How does one obtain optimum gut health?

  4. Jonnie says:

    I agree 100%, thanks for the info man

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